6/19
- Walk/jog warmup
- 10 intervals from 100-150m - all around 16” 100m pace with walk back recovery. A couple a little faster. Felt good.
- 10-15 standing discus throws. Out to about 115’ standing - which is about 10% better than I’ve been doing.
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6/20 - off. Gotta let myself actually chill out when I’m on PTO
6/21 - wife has car for today and tonight - so just did improvised stuff at home in place of my push press and bent row day.
- Pushup warmup and then 8x1 strict handstand push-ups and 1x3 decline deficit pushups
- Bent row with rope handle under knees and upper chest of my oldest (140#). 1x8
- About 250 reps of accessory work with 20# DB.
Will get a few miles walking in as well. A strict HSPU is not easy (feels like a 90% bw strict OHP to me).
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6/22-23: OFF
6/24: Golf - horrible, but got the long drive (311 into the wind)
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6/25 - warm-up (bar and up to working weight)
24x1 at 155
- Bent Row
- RDL
- Hang Power Clean
- Front Squat
- Push Press
Good session.
6/26
Warmup gradual increase in weight from bar to 205 of 5432111 - hang clean + A2G front squat. Then:
- 9x1 hang Power Clean at 205 and 4x1 clean pull at 255-275-295-315. And 1x3 at 180
- Plyos and pull-ups between sets - about 20 reps of each
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Warm-up Bar up to 225 on Front Squat - 543211111
- A2G Front Squat: 9x1 at 215 and 1x3 at 185
- Assistance work between sets (Lateral Raises, Curls, Triceps) - probably 150 total reps
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6/28 - Nada. Will do track and throw tomorrow.
6/29: track and throw. My 14 and 12 year old sons are pretty great with very little training. Had fun doing some technique work w them and some good sprinting, jumping and throwing myself.
6/30: off
7/1
Warmup then 1500m of 100m runs
300 total reps of upper body bb work.
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7/2
- Bar and gradually increase weight warmup
- 9x1 Pendlay Row at 185 then 1x6 supramax at 260 then 1x3 at 160
- Same thing push press
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7/3
- Warmup (jog. Stretch, mobility)
- 15x25m accelerations
- Plyos - about 20 contacts. One Max effort jump - got all fingers above rim and about 1” into palm.
Speed starting to inch back. Same w dunking. Not gonna dunk by my bday (7/30) - but will get there by end of year I think.
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7/4 - happy 4th of July!
- Long warmup gradually getting up to working weight (20 warmup reps)
- Front Squat - 10x1 at 215 1x3 at 185
- Pull-ups (33 total reps super sets w squats throughout)
- Ad lib biceps and delta
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7/5
- Jog and stretch and mobility
- Discus - about 20 throws
- Shot Put - around 12 throws
- Technical runs (20x30m)
Discus and shot were ok. Shot was better than disc. Also was throwing in regular shoes which makes it much harder to turn.
Runs were about 80% effort - working on mechanics.
7/6 off
7/7
25 rounds of 1 (in a complex) working up to 200# then back down to 135
- Bent Row
- RDL
- Hang power clean
- Front Squat
- Push press
Pretty pleased with this for an AM session after a couple days (4?) of eating and drinking like crap. Weights moved easily throughout.
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7/8 - Last day of first round of the Russian Strength Skill Program. Haven’t tested anything, but I can say that for the 10x1 days on all exercises, the 10x1 felt decidedly easier than 5x1 with the same several weeks ago. And the metcon (25x1) days - also feeling easier. Running going (a little) better, and throws (also a little) better. Works with my schedule exceptionally well - I can do sessions in 20 minutes if I want - I just do a running, volume, or recovery day when I travel. etc.
And I’ve done all this while dropping about 8# over 10-12 weeks. Kids in down + holiday made me give back a few (was down 13.5) - but I’ll lose that back.
Today:
- 500m row warm-up: 1’43"
- Gradual warm-up with bar and ascending weights then:
- Push-Press 10x1 at 185, 1x3 at 160
- Power Clean 10x1 at 205 1x3 at 185
- Got in 33 reps of pull-ups along the way (pull-ups also getting easier. Think I could get a set of 10 strict pull-ups now, and shoulder feeling pretty good, too.
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Going to run through this round at least once more. Probably twice.
That’s great improvement!
Why stop? Your schedule is brutal so if something is working in terms of schedule and progress then why change it?
I’m trying to get myself to stick with a program for a longer period of time. I guess you could say I’m trying to run a philosophy or approach instead of a predefined program.
Good point. I feel like I need to do at least one session that pushes me a little harder in terms of volume. Or else up the weight faster. I’m having zero hard reps.
Hard reps are usually followed by missed reps. How long does it take to run through a cycle? Perhaps you could throw in a heavy day or high volume day between cycles to scratch that itch.
Good point. Takes about 6-7 weeks it seems like. Would be pretty easy to do an in between cycles week where one day I kept volume low and pushed everything to a heavy single and another day where I push volume to a giant set. I could also rotate one of the core exercises each week to a heavy single and one of the back off sets each week to an AMRAP set. Ie - week one to a heavy single clean and push press to a 1’ AMRAP. Week 2 heavy single bent row and AMRAP front squat etc.
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Not to throw a wrench in things and completely contradict myself, but I think you’d like what @kleinhound is doing. It started close to this post.